PED 101 Chapter 2
General recommended guidelines for water intake prior to exercise are approximately ________ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise.
18; 8
If you have a light snack prior to exercising, it should be consumed at least ________ minutes prior to beginning the activity.
30
Both the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend at least ________ minutes of exercise daily for youth under the age of 18.
60
External exercise rewards commonly involve feeling better about yourself, feeling healthier, and having better life satisfaction from exercising. (t/f)
False
The most important aspect of proper footwear is the cost of the shoe (t/f)
False
Living in an area where there is great urban sprawl can reduce the likelihood that one will exercise regularly (t/f)
True
To successfully stick with a fitness program, you must incorporate it into your schedule (t/f)
True
Adaptation is defined as
a change in the body as a result of overload
Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?
competition
Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try
cross-training
Which of the following conditions would always require a medical clearance before exercising
diabetes
Aerobic exercise, weight lifting, and yoga are all examples of
exercise training
If you have a physical disability such as poor balance, you should not exercise (t/f)
false
The components of the FITT formula are
frequency, intensity, time, and type
To counter a lack of motivation, you should choose exercise that is
fun and convenient
John is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. John has moved from the ________ phase to the ________ phase of warm-up.
general; specific
Bettina has been exercising for a few weeks and is becoming adjusted to her current intensity level. To improve further, she must
increase her overload training
Which of the following is a purpose of the exercise warm-up
increase muscle elasticity
Golf, tennis, and soccer are all examples of
individual sport activities
Actions that can be performed daily by beginning exercisers are
lifestyle physical activities
Lean body tissue consists of
muscle, bone, and fluids
The ability of your muscles to contract repeatedly over time is known as
muscular endurance.
The ability to perform work or contract muscles with high force quickly defines
power.
When performing range-of-motion exercises, your movements should be ________ and ________
relaxed; controlled
The principle that states that training levels will decrease towards initial levels when training is stopped is known as
reversibility
The principle that only the body systems worked during training will show adaptations is known as
specificity
The ability to perform a movement in a short period of time is
speed
During the specific cool-down, you should
stretch the muscle groups worked during the activity.
Gardening is an example of a lifestyle physical activity (t/f)
true
People with asthma should obtain a medical clearance before beginning an exercise program (t/f)
true
